8 Foods That Pack in More Potassium Than a Banana

When you're looking for more potassium in your diet, a banana is an obvious choice. It's tasty, doesn't require special preparation and even comes in its own wrapper. While bananas are known for their potassium content, there are plenty other foods high in potassium you should add to your grocery list.

Melon is one of the many foods high in potassium, a mineral responsible for regulating your blood pressure. Credit: wmaster890/iStock/GettyImages

Read more: Top 10 Health Benefits of Bananas

An essential nutrient, potassium is present in all body tissues and is necessary for maintaining your cells' health, according to the National Institutes of Health. If you're not consuming enough potassium-rich foods, you might be at risk for increased blood pressure, kidney stones and bone loss.

So how much potassium do you need to stay healthy? For adults 19 years old and older, the daily recommended intake is 2,600 milligrams for women and 3,400 milligrams for men. A medium-sized banana delivers a hefty 422 milligrams of potassium, but other healthy foods contain more of the mineral.

Beans

Beans of many kinds pack more potassium per one-cup serving than an equivalent amount of banana. One cup of banana contains about 537 milligrams of potassium, according to the USDA. A cup of white beans has nearly 1,200 milligrams, while pinto beans have 746 milligrams and red kidney beans contain 713 milligrams. Beans are also a vegetarian-friendly source of protein with nearly 20 grams per cup. Not to mention, their fiber will keep you feeling full for longer.

Read more: Is Eating a Banana a Day Healthy?

Potatoes

A medium baked potato of approximately 6 ounces, with the skin on, contains more than 900 milligrams of potassium. Even if you don't care for the skins, the flesh alone boasts more than 600 milligrams of the mineral. And good news: Even your go-to potato-based recipes have a solid amount of potassium. Mashed potatoes, hash browns, potato salad and potatoes au gratin all have more than 600 milligrams of potassium per one-cup serving!

Potatoes are also a solid source of fiber, packing in nearly 4 grams of of the nutrient per medium veggie. Next time you bake some potatoes for dinner, swap Greek yogurt for sour cream for extra protein.

Raisins and Prunes

While the process of drying fruit removes the water, there are still plenty of minerals in the sweet snack. A half-cup of raisins clocks in at about 600 milligrams of potassium, ahead of a whole banana. Meanwhile, a half-cup of pitted prunes, which is just another term for dried plums, provides 637 milligrams of potassium. What's more, raisins are a solid source of plant-based iron while prunes contain bone-protecting vitamin K.

Spinach

A cup's worth of raw spinach leaves boasts 167 milligrams of potassium, but if you've ever cooked with spinach, you know that the volume of the greens reduces significantly once the heat is on. One cup of boiled spinach has 839 milligrams of potassium. If you're using the frozen stuff — either whole leaf or chopped — a cup of boiled spinach has 574 milligrams of potassium. In addition to potassium, spinach is a great source of carotenoids, which your body converts into skin-healing vitamin A. Next time you host movie night, try this delicious and healthy spinach-artichoke dip that's made with creamy labneh!

Read more: Don't Toss Your Brown Bananas — They're Actually Better

Melon

If you're looking to boost the amount of potassium in your diet, mineral-rich melon should be on your daily menu. One cup of honeydew contains 404 milligrams of potassium whereas the same serving of cantaloupe packs a whopping 473 milligrams.

Melons are also packed with other electrolytes besides potassium, including magnesium, sodium and calcium — deeming it a smart and tasty addition to your post-workout smoothie.

Nuts and Seeds

For a healthy dose of daily potassium, munch on homemade trail mix made with roasted pumpkin and squash seeds. A half-cup of the mixed seeds offers 465 milligrams, which is more potassium than in a medium banana.

And noshing on nuts can be a great way to get your potassium, too. Just a quarter of a cup of dry-roasted almonds contains 246 milligrams of potassium, 100 milligrams more than the same amount of banana. But, if you prefer nuts as a creamy spread to slather on fruit and toast, know that two tablespoons of almond butter provide 240 milligrams. Spread almond butter on toast and add some freshly sliced strawberries instead of jam for a filling snack that's low in sugar and high in fiber.

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